Another humid morning at Kennarie Ridge but the PAX showed up promptly at 530 and ready to go for their Wed beatdown. Those participating included our full time Kennarie Ridge residents, Boo Boo and War Eagle, but also some welcomed guests like Pool Boy, Mahatma, and FracSac. At 5:30, I gave the disclaimer and we headed for the pad.
Warmerama
Low squats x10
Grass grabbers x10
Slow Abe vigodas x10
Forward arm circles x 15
Backwards arm circles x 15
Hillbillies x 10
SSH x 20
After warmups, we headed to the concrete path that encircles JPAX.
Thang 1 – The concrete path that encircles JPAX consists of 24 total light poles. This workout consisted of 12 separate groupings with each containing a first exercise that covers the distance over 2 light poles along JPAX walkway; and, a second exercise that is performed at the 2nd pole. This process continues every 2 poles (that’s every 2 poles, not 1 pole, Frac) until we completed the path around JPAX.
1. High Knee Claps
Imperial Walkers x 25
2. Lunges
Mountain Climbers 2-1 x 40
3. Butt kickers
Twisted knee taps x 40
4. High Knees
Burpees x 20
5. High Knee Claps
American Hammer 2-1 x 25
6. Lunges
Freddy Mercury 2-1 x 40
7. Butt kickers
Flutter kicks 2-1 x 40
8. High Knee Claps
Imperial Walkers x 25
9. Lunges
Mountain Climbers 2-1 x 40
10. Butt kickers
Twisted Knee Taps x 40
11. High Knees
American Hammers 2-1 x 25
12. High Knee Claps
Flutter kicks 2-1 x 40
We completed the entire circle around JPAX with time to spare so we proceeded with Thang 2.
Thang 2 – We headed to the front of JPAX where we commenced with 11’s consisting of Box Jumps and Marine Burpees. Unfortunately, we had to cut it short due to time but we completed at least 7 rounds (Mahatma was the lead).
Headed back to flag. COT.
